1/31/23 push press x 2
Warm up 1/2 mile run 30 second goblet squat hold 30 second handstand hold 30 second active hang Then 2 rounds 5 barbell...
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John McGuire
- 22 hours ago
- 1 min
1/30/23 back squat x 4
Warm up Bike 1 minute Squat hold 30 seconds Then 2 rounds 7 deadlifts 7 overhead squats Then 7 squat snatches Strength Back squat-Heavy 4...
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John McGuire
- 3 days ago
- 1 min
1/28/23 open workout 19.3
Workout 19.3 For time:200-ft. dumbbell overhead lunge50 dumbbell box step-ups50 strict handstand push-ups200-ft. handstand walk 50-lb....
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John McGuire
- 4 days ago
- 1 min
1/27/23 cardio circuit
6 rounds 1 minute on 15 second rest between Calorie bike Alternating kb swings Plank with alternating leg raises Cal row
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John McGuire
- 5 days ago
- 1 min
1/26/23 16.2
Open workout 16.2 Weights will be adjusted to your ability Just for fun, here's Matt doing this one https://youtu.be/sv-8fPp_hqs AMRAP in...
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John McGuire
- 6 days ago
- 1 min
1/25/23 close grip benchx6
Warm up 15-12-9 Ball slams Hand release push ups Strength Close grip bench.Heavy 6 Conditioning ABACA A-CFT 20 Double kb cleans 53s/35s...
29 views1 comment
John McGuire
- Jan 23
- 1 min
1/24/23 snatch x 2
Warm up 1 minute row 1 minute plank hold Then Practice double unders for 2 minutes Strength Power snatch or high pull-Heavy 2...
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John McGuire
- Jan 22
- 1 min
1/23/23 strict press x 4
Warm up 1 minute handstand hold 30 second dead hang Then 3 rounds 5 inch worm push ups 10 second active hang Then Negative pull ups 3x3...
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John McGuire
- Jan 20
- 1 min
1/21/23 open wod 21.2
For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box...
34 views2 comments
John McGuire
- Jan 19
- 1 min
1/20/23 front squatsx6
Warm up 1 minute bike Then 3 rounds 20 second goblet squat hold 40 second plank hold 1 minute double under practice Strength Front...
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John McGuire
- Jan 18
- 1 min
1/19/23 open wod 14.4
Warm up 2 minute row 1 minute down dog 30 second goblet squat hold Then 3 rounds 7 wall ball 5 toes 2 bar 3 cleans-increase weight each...
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John McGuire
- Jan 17
- 1 min
1/18/23 Sumo deadliftx4
Warm up 1 minute bike 30 second sumo stance squat hold Then 3 rounds 5/5 lateral lunges 10 kb sumo high pulls 20/20 second side plank...
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John McGuire
- Jan 16
- 1 min
1/17/23 push press x 6
Warm up 1 minute row 3 rounds 5 db strict presses with 4 second negative 20 second hollow hold Then 4 minute max calorie row Strength...
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John McGuire
- Jan 15
- 1 min
1/16/23 Back squat x 2
Warm up 3 Rounds 15 kb swings 10 goblet squats 5 1/2 burpees Strength Back squat-Build a heavy 2 Conditioning ABACA A-AMRAP3 5 dips 5...
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John McGuire
- Jan 14
- 1 min
1/14/22 open wod 18.1
Warm up 2 minute row 20 second hang 5 inch worms-keep knees locked Then Start building weight for db clean n jerks Practice toes 2 bar in...
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John McGuire
- Jan 12
- 1 min
1/13/23 Close grip bench x 4
Warm up 2 minute bike-Moderate pace Then 3 rounds 10 hand release push ups 10 supine rows Then 2 minute max calorie bike Strength Close...
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John McGuire
- Jan 11
- 1 min
1/12/23-Power clean x 6
Warm upwith an empty barbell 2 rounds 5 deadlifts 5 front squats 5 push presses 5 back squats 5 Rows Strength Power clean-Build a heavy 6...
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John McGuire
- Jan 10
- 1 min
1/11/23-Strict press x 2
Warm up 1 minute handstand hold 45 second dead hang 30 second hollow hold 15 second L hang Strength Strict press-Build a heavy 2...
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John McGuire
- Jan 9
- 1 min
1/10/23-Front squats x 4
Warmup 3 rounds 200 m run 10 wall ball Strength Front squat-Build a heavy 4 Conditioning ABABA A-1/2 mile run for time B-EMOM3 2 front...
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John McGuire
- Jan 8
- 1 min
1/9/23-Bench pressx6
Warm up 1 minute plank Then 3 rounds 10 alternating kb cleans 5 kb over burpees Strength Bench press-Build a heavy 6 Conditioning ABA...
27 views0 comments
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